Rising from Lakeville: The Making of a Backstroke Prodigy

Regan Smith’s journey to the top of competitive swimming began in the land of 10,000 lakes. Growing up in Lakeville, Minnesota, she was drawn to the water early, joining her local club team at age six. “I just loved being in the pool,” she recalls. “It never felt like work.” Her parents, Paul and Karen, both former collegiate athletes, recognized her natural aptitude but were careful to let her set her own pace. By age eight, she was already posting times that caught the attention of age-group coaches. The turning point came when she joined the Riptide Swim Club under coach Mike Parratto, who would later guide her to the Olympic podium. Parratto immediately saw her unusual feel for the water—a combination of long body position, fast turnover, and an almost intuitive understanding of stroke mechanics. He began refining her technique, focusing on her underwaters and turn speed, elements that would become her trademark.

Smith’s early meets quickly established her as a phenom. At the 2016 U.S. Junior National Championships, she swept the backstroke events, and by 2017 she had broken into the senior ranks with a stunning 200-meter backstroke at the U.S. Nationals—winning the event at just 15 years old. The swimming world took notice, but Smith remained grounded. “I didn’t realize how big it was,” she admits. “I just went out and swam as hard as I could.” Her ability to compartmentalize pressure and focus on execution became a recurring theme in her career.

World Record: The 2019 Breakout

The summer of 2019 marked Smith’s arrival on the global stage. At the World Championships in Gwangju, South Korea, she swam the 100-meter backstroke in 58.44 seconds—a new world record that shattered the previous mark held by fellow American Missy Franklin. The race was a masterclass in pacing and underwater power. Smith’s turn at the 50-meter point gave her a half-body-length lead, and she held it with a relentless finish. “I didn’t even look at the scoreboard until I touched the wall,” she said afterward. “When I saw the time, I couldn’t believe it.” The performance earned her the gold medal and etched her name into swimming history as the first woman to break 59 seconds in the event.

Later in the same meet, she anchored the women’s 4×100-meter medley relay to a gold medal, further cementing her reputation as a clutch performer. The 2019 World Championships also saw her take silver in the 200-meter backstroke and bronze in the 50-meter backstroke, adding to her haul. For Smith, the experience was both exhilarating and educational. “I learned that I could compete with the best under the brightest lights,” she reflects. “That confidence carried me through the next year of training.”

Tokyo 2020: Silver Lining in a Delayed Olympic Year

The COVID-19 pandemic pushed the Tokyo Olympics to 2021, disrupting nearly every athlete’s schedule. Smith handled the uncertainty by doubling down on training, often swimming twice a day in a 50-meter pool at the University of Minnesota. Her coach, Parratto, kept the focus on process goals rather than outcome. “We broke the season into blocks,” she explains. “I just focused on what I could control every day.” When the Games finally arrived, Smith delivered two silver medals: one in the 100-meter backstroke (second to Australia’s Kaylee McKeown, who had broken Smith’s world record the previous year) and one as part of the women’s 4×100-meter medley relay.

The 100-meter backstroke final was a razor-thin contest—Smith touched in 58.05 seconds, just 0.06 seconds behind McKeown’s gold-medal time. It was a heartbreaker for many, but Smith’s reaction was stoic. “I gave it everything I had,” she says. “Kaylee swam a phenomenal race. I’m proud of the silver because it represents all the work I put in during a crazy year.” She also contributed to the medley relay’s silver, swimming the backstroke leg alongside teammates Lydia Jacoby (breaststroke), Torri Huske (butterfly), and Abbey Weitzeil (freestyle). The relay performance tied the American record, a testament to the depth of U.S. women’s swimming.

Turning Professional and College Decision

Smith initially enrolled at Stanford University in the fall of 2020, a decision that excited fans who wanted to see her develop under the Cardinal’s elite program. However, after one season—during which she won an NCAA title in the 200-yard freestyle and broke several school records—she made the difficult choice to turn professional in April 2022. “It was a tough call because I loved being part of the team at Stanford,” she says. “But I felt that to chase my long-term goals in the sport, I needed to focus full-time on my own training and competition schedule.” She now trains with the Riptide Swim Club in Minnesota, returning to her roots under Parratto’s guidance.

The professional decision has allowed Smith to tailor her schedule more precisely, with an emphasis on rest, recovery, and specialized training camps. She has also become more involved in sponsorship and media opportunities, using her platform to advocate for mental health awareness in sports. Her partnership with Speedo USA includes a line of racing suits, and she frequently shares her training insights on social media. “I want to be open about the ups and downs,” she explains. “Swimming is tough, but it’s also incredibly rewarding.”

Training Philosophy: The Science Behind the Splits

Smith’s training regimen is built on three pillars: volume, technique, and recovery. During peak season, she swims between 80,000 and 100,000 yards per week, spread across nine sessions. A typical day begins at 5:30 a.m. with a two-hour swim focused on drill work and pacing. After a mid-morning breakfast, she hits the weight room for strength training, targeting core stability, leg power, and rotational torque—all critical for a strong pull and explosive turns. Afternoon sessions often involve race-pace sets, where she simulates the intensity of a 100-meter backstroke or 200-meter backstroke. “The hardest part is learning to hold your speed when you’re exhausted,” she notes.

Underwater work occupies a significant portion of her training. Smith’s underwaters—the distance she travels beneath the surface after each turn—are among the best in the world. She practices multiple dolphin kicks per pullout, using a monofin and resistance tubing to build kicking power. “I’ve always had a natural ability to hold my breath and stay tight,” she explains. “But I’ve refined it through countless reps.” Nutrition is also a key component, with a diet rich in lean proteins, complex carbohydrates, and healthy fats. She works with a sports dietitian to ensure she gets enough calories to fuel her high-volume training, including strategically timed snacks between sessions.

Mental preparation has become increasingly important. Smith uses visualization techniques before every major competition, mentally rehearsing each stroke and turn. She also practices mindfulness meditation to manage race-day anxiety. “I used to get really nervous before finals,” she admits. “Now I focus on breathing and remind myself that I’ve trained for this moment. I’m not going to let my nerves get in the way of my performance.” She also credits regular conversations with sports psychologist Dr. Michael Gervais, who helps her reframe pressure as an opportunity rather than a burden.

Records and Rivalries: The Backstroke Landscape

Since her world record in 2019, Smith has been part of an ongoing arms race in women’s backstroke. Australia’s Kaylee McKeown broke Smith’s 100-meter mark in 2021, lowering it to 57.45 seconds. McKeown also holds the world record in the 200-meter backstroke (2:03.17). Smith’s personal best in the 200-meter backstroke is 2:04.18, placing her among the all-time elite. The rivalry between Smith and McKeown has produced some of the most thrilling races in recent years. At the 2022 World Championships in Budapest, Smith earned silver in the 100-meter backstroke behind McKeown, then returned to win gold in the 200-meter backstroke by a mere 0.18 seconds—her first world title in that event.

“There’s a mutual respect between Kaylee and me,” Smith says. “We push each other to be better. Every time we race, I learn something new.” Beyond McKeown, Smith also competes against Canadian Kylie Masse and Australian Mollie O’Callaghan, both strong contenders. The depth of talent has driven Smith to innovate constantly. She has tweaked her start reaction time and added more tempo to her arm cycle in the second 50 meters of races. “You can’t rest on what you did yesterday,” she emphasizes. “The sport moves fast, and if you’re not evolving, you’re falling behind.”

Giving Back: Advocacy and Mentorship

Outside of the pool, Smith is passionate about inspiring young swimmers, especially girls from underserved communities. She volunteers with the USA Swimming Foundation’s Make a Splash program, which provides swim lessons to children who might not otherwise have access. “Learning to swim is a life-saving skill,” she says. “I want to make sure every kid has that opportunity.” She also speaks at camps and clinics, sharing her story and answering questions from aspiring athletes. “I tell them to embrace the hard days. Those are the ones that build character.”

Smith has also used her platform to address mental health in sports. In 2021, she participated in a documentary series highlighting the pressures faced by elite athletes. She has been open about her own struggles with perfectionism and the importance of seeking help. “There’s a misconception that champions are always confident and unshakeable,” she explains. “That’s not true. We all have doubts. The key is learning to manage them.” Her honesty has resonated with fans and fellow athletes alike, earning her the 2022 USOPC Athlete of the Year nomination for her off-field contributions.

Paris 2024 and Beyond

Smith’s primary goal is the 2024 Paris Olympics. She is targeting both the 100-meter and 200-meter backstroke events, as well as potential relay spots. “I want to stand on the top step in Paris,” she says without hesitation. “That’s the ultimate motivator.” To get there, she has adjusted her training to include more altitude work and simulated race scenarios. She has also refined her taper strategy, shortening her volume in the two weeks before a major meet to maximize freshness.

Long-term, Smith envisions competing through at least the 2028 Los Angeles Olympics. She has expressed interest in coaching or sports administration after her competitive career ends. “I love the sport and want to stay involved,” she says. “Maybe I’ll start my own swim school someday, or work with a national federation to develop young talent.” She also hopes to continue her education, potentially pursuing a degree in human biology or sports psychology. “I’ve always been curious about how the body and mind work together. That knowledge will help me as an athlete and beyond.”

Advice for the Next Generation

When asked what advice she would give to young swimmers, Smith emphasizes patience and perspective. “Social media can make you feel like everyone else is getting ahead, but that’s not real,” she cautions. “Focus on your own journey. Celebrate small victories.” She also encourages athletes to pursue other interests outside the pool. “Swimming shouldn’t consume your entire identity. Find things you enjoy—whether it’s reading, art, or hanging out with friends. That balance will make you a better athlete.”

She stresses the importance of listening to one’s body and communicating with coaches. “There’s a difference between pushing through discomfort and ignoring an injury,” she notes. “Trust your instincts. If something doesn’t feel right, speak up.” Finally, she reminds young athletes that setbacks are part of the process. “I’ve lost plenty of races I wanted to win. But those losses taught me more than any victory ever could. Keep going, because the journey is worth it.”

A Legacy in Progress

Regan Smith’s career is far from over. With world records, Olympic medals, and a growing influence beyond the sport, she has already secured a place among swimming’s greats. But she measures success not just by times and titles, but by the lives she touches along the way. “I want people to remember me as someone who gave her all, who loved the water, and who helped others find their own love for it,” she reflects. As she continues chasing new goals, Smith remains grounded in the same humility and grit that carried her from a Lakeville pool to the Olympic podium.

For more on Regan Smith’s career, visit her profile on USA Swimming’s official site. Her 2019 world record performance is detailed in this Olympics.com recap. To learn about her college decision, check Stanford Athletics’ coverage. And for a deeper look at her mental health advocacy, read this Team USA feature.